thewarrior 20 NUTRITION

Transcription

1 thewarrior 20 NUTRITION GUIDE guide

2 The Concept: Nutrition can be confusing. With many foods now marketed as "gluten-free," "light," all-natural and or "organic," you may have trouble selecting the healthiest choices for yourself and your family. Imagine if you could go to the store and knew exactly what to buy. Not only could you be healthier, but you could also save time and anxiety. The great news? At TFW, we have created a list of ideal foods called the Warrior 20 that will keep you and your family healthy. PROTEINS Meats & seafood The proteins found in lean meats and fatty fish help you to both build and repair muscle. In addition to protein, lean meats like chicken, turkey, and beef also deliver vitamins, nutrients and healthy fats. Even though you may think more protein is better, you should make sure you have a healthy balance between your proteins, carbs and fats. Fruits & Vegetables: Everyone knows fruits and vegetables are healthy. The trouble is you may not be getting enough of them. Along with being a great source of carbohydrates for energy, fruits and veggies are a perfect place to find your vitamins, minerals, and fiber your body needs to perform at its best. Your goal should be to get a number of servings of both fruits and vegetables every day. Healthy Fats & Oils: Although fat often gets a bad rap, you must understand that fat is an essential part of every diet. Naturally occurring fats and oils can help to improve your health. Healthy fats can be found in sources like olive oil, egg yolks, nuts, seeds and avocados. The goal is to make sure you are getting your fats from the right sources and in the right amounts. MEAT & VEGGIES & FRUITS SEAFOOD HERBS & SPICES FATS & OILS NUTS & SEEDS liquids

3 THE WARRIOR 20 These twenty foods are at the head of the pack in terms of health and nutrition. The TFW Warrior 20 are power foods, loaded with nutrients, vitamins, and minerals that help promote muscle growth and recovery as well as reduce painful and annoying inflammation so your body can heal. If you want to build more muscle, reduce the fat holding you back and feel better, this list below is all you need. Print out this list and place it on your refrigerator as a reminder to make healthy choices. Print out this list and post it on your refrigerator as a reminder to make healthy choices when you are eating or shopping for food.

4 Water Eggs Nuts & Seeds Quinoa & Amaranth MARKET Navigating The Markets At TFW, we have a saying: If you are going to the supermarket, only shop the perimeter! Since most supermarkets usually place the Warrior 20 foods on the exterior walls of the supermarket, we created this handy map so you can quickly find all twenty of the foods on the list. The next time you go to your local supermarket, we would like you to treat your shopping experience like a game. The goal of the game is to get the entire Warrior 20, skip the isles and get out of the store in record time. If you must tread up and down the isles, use caution and know the center isle foods are usually costing you time and money for less healthy choices. This map was designed to streamline your shopping, make for a temptation-free environment, and leave you with more time and less stress. warrior 20 supermarket map Milk & Dairy drinks REGISTER MEAT Lean Meat, Poultry, Game REGISTER REGISTER REGISTER SEAFOOD Fatty Fish Beans, Lentils Green Tea, Olive Oil ORGANIC Citrus Avocados Cruciferous Veggies Sweet Potatoes Spinach Tomatoes Berries

5 No need to count grams The men and women we train at TFW are taught a simple trick to measure proper nutrient intake: look at your hand! Using this technique, you can also estimate approximate amounts using the size of your palm, fist, a handful, and thumb. Below is a useful chart to help you convert your hand measurements to serving sizes. FIST Hand Approximation PALM equivalent 1 fist 2 fist foods Fruits & Veggies leafy greens Lean protein HANDFUL Thumb Whole Grain, beans, legumes Good Fats Thumb TIP Butter Mayo Sugar

6 warrior Recipes Warrior Chili 1 1/2 teaspoons olive oil 2 tablespoons chili powder 1 pound ground turkey or beef 1 onion, chopped 6 cloves of garlic 1/2 teaspoon paprika 1/2 teaspoon dried oregano 1/2 teaspoon ground cayenne pepper 1 green bell pepper 1 teaspoon ground cumin 1 jalapeno (optional) 1/2 teaspoon salt 1 (28 ounce) can canned crushed tomatoes 1 (16 ounce) can canned kidney beans - drained, rinsed, and mashed 1 (16 ounce) can canned black beans - Do Not Drain 1/2 teaspoon ground black pepper 1 pinch of cinnamon juice from 1/2 a lime 1 can tomato paste Directions NUTRITION INFO Place oil in a large pot and place over medium high heat. Add in onion, garlic and green pepper (if you re using jalapeño add it also) and sauté for 5-7 minutes, stirring frequently. Next add in ground turkey or beef and break up the meat; cooking until no longer pink. Next add in all spices chili powder, paprika cumin, oregano, cayenne, black pepper, cinnamon & salt; stir for about 20 seconds. Next add in can of crushed tomatoes, 1/2 can of tomato paste, juice from 1/2 lime, kidney beans drained, black beans with juice. Bring to a boil, then cover pot, reduce heat and simmer for minutes. The longer you keep it simmering the more the flavors come together. You could keep it simmering for 3 hours if you have the time. Taste and adjust seasonings and salt as necessary. Garnish with anything you'd like. Makes 6 servings, about 1 1/2 cups each. For topping: cheese, avocado, tortilla chips, cilantro, sour cream Serves: 6 servings Serving size: 1/6th / recipe Calories: 336 Fat: 3.7g Carbohydrates: 46.7g Fiber: 17.4g Protein: 31.8g Recipe Type: Healthy, Dinner, Gluten Free Prep Time: 10 mins Cook Time: mins Total Time: 100 mins

7 1 medium cauliflour, cut into bit-sized pieces warrior Recipes Power Cauliflower 1/2 cup flour 1/2 cup water 1 teaspoon garlic powder 1/2 teaspoon salt 1/4 teaspoon black pepper 2 tablespoons butter, melted 2/3 cup Buffalo hot sauce Directions Preheat oven to 450 ºF, spray large cookie sheet with cooking spray, set aside. In a large bowl whisk together flour, water, garlic powder, salt and pepper. Add cauliflower florets, toss to coat. Spread evenly onto cookie sheet, place in oven. Bake for 15 minutes, flipping once. Remove from the oven. In a separate bowl, stir together melted butter and buffalo sauce. Add baked cauliflower and toss to coat. Spread evenly onto cookie sheet. Place back in the oven and bake for minutes or until crispy, flipping once. Remove from oven and let sit 10 minutes before serving. Serve with your favorite dressing and watch your entire family enjoy this new way to eat cauliflower from TFW! Makes 4 servings, about 1 cup each. For topping: cheese, sour cream NUTRITION INFO Serves: 4 servings Serving size: 1/4th / recipe Calories: 144 Fat: 2g Carbohydrates: 20g Fiber: 3g Protein: 4g Recipe Type: Healthy, Appetizer, Gluten Free Prep Time: 5 mins Cook Time: mins Total Time: 50 mins

8 warrior Recipes HEALTHy GOALs BERRY BOWL 1 can full fat coconut milk 1 tsp pure vanilla extract 2 tsp maple syrup (or powdered sugar, or cane sugar) 1 package fresh raspberries (6 oz) 1 cup sliced strawberries 1 cup fresh blueberries 1 Tbsp raw honey 1/2-1 Tbsp lime juice 1. Place can of coconut milk in fridge overnight.!!crucial Step!! You need to chill coconut cream until firm. 2. Remove chilled can from fridge and FLIP upside down. The unhardened liquid will now be at the top of the can. Pour liquid coconut into a bowl (liquid not used for whipped cream). After pouring out the liquid, you will be left with the hardened coconut cream. 3. Put mixing bowl in freezer 5 minutes prior to use. Once chilled Scoop coconut cream into bowl. 4. Whip cream with hand mixer or a stand mixer until the cream is nice and fluffy! 5. Add sweetener (honey or maple syrup) and vanilla and whip again. 6. Once the whipped cream is made, combine all the berries together in a large bowl. 7. In a small bowl, combine the raw honey and lime juice and whisk until combined. Pour this mixture over the fruit and stir to combine. *Be sure to stir/toss delicately as to not damage berries.* 8. Dish the fruit in small bowls and garnish with fresh mint leaves and a big dollop of vanilla coconut milk cream. Makes 3-4 cups fresh mint leaves Directions NUTRITION INFO Serving Size: 3-4 cups Calories: 313 Fat: 24g Carbohydrates: 20g Fiber: 3g Protein: 3 g Recipe Type: Healthy, Dessert Prep Time: 5 mins Cook Time: mins Total Time: 50 mins